What is the safest time to start lifting weights?

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There's more to youth strength training than you might think.

For many, the introduction to weight lifting and conditioning came in their teenage years as a way to train for sports, despite the benefits that come with strength training as an adult.

Most high school athletic programs have some sort of strength training component, but club and travel sports have increased the stakes in kids athletics at an earlier stage.Parents and concerned coaches are right to question what age is safe for kids to hit the weights.Is it only after puberty?Some old wives tales would have you believe that a strength program stunt growth.

To understand why an adolescent strength training plan is necessary, it is better to answer these questions.

Kids used to be able to get in shape by playing on their own terms.They could have had an interest in organized or recreational sports.The number one reason children play sports is fun, which is the balance between success and challenge, being with peers, and learning new things.

Many adults have been led to believe that the only way to succeed in sports is to get an athletic scholarship.If you want to find success in that mode of thinking, you have to have your aspiring professional athlete specialize in one sport, attend as many elite performance camps as possible, and pack out a youth athlete's calendar with little room for anything else.This has led to reduced levels of strength and fitness, lack of motor skill development and sports skills, and a decline in interest in sports among children.

The pendulum is swinging back to a child-focused approach, called long-term athletic development (LTAD), which creates the framework for kids in motor skill development, multi-sport sampling, and a focus on general health and wellbeing.As a cradle-to-grave model, LTAD helps develop wellbeing for kids, adults, and families across the life course.

Strength training is important for motor skill development.The introduction of a strength protocol to young athletes will not stunt their growth.Kids shouldn't be lifting heavy weights on principle, but they should be familiar with different types of resistance, like free weights, bands and tubes.

Between the ages of 6 and 8 kids can begin resistance training.Resistance training is a must for sports participation because it requires adequate muscular strength.The expression "Get in shape to play" is true.

You should be cautious of programs that tell you to do bodyweight exercises before you work out with weights.The success of lifting an external weight is what children who are overweight or obese need to experience.The key is to find an activity that your child enjoys and build on that success.

If a child is better at a sport than their peers, it doesn't mean that they are the next genius.Many youngsters change their interest and need to try a variety of activities.Those kids that perform better than their peers need to be watched to make sure they don't get too worked up.Those that are late bloomers need extra attention to be sure they have enough time to participate.

Kids don't need to specialize in one sport.It has been shown that early sports specialization does not increase the chance of success in sports.Early sports specialization can lead to injury and stress.

If kids are given the chance to try different sports as they grow up, they will be able to choose the one they like the best.They will develop a wide variety of movement skills and abilities, which can transfer to enjoying being physically active throughout their lives, a concept known as physical literacy.

Being physically literate means that kids and adults can move in a variety of settings, whether that be on a field, track, ice rink, or in the water.In a one-size-fits-all model, we don't expect all kids to ace Advanced Placement Math, for example.

Individualized fitness programs need to be adjusted to fit each person.The program should be based on a child's level of development.It is inappropriate to use a college program for high school athletes.The level of experience of the lifter is what determines the type of work that can be done in the weight room.

We wouldn't allow kids to drive without learning the technique, rules, and progressions of safety, yet too often we see youth athletes undertaking exercise programs for which they are not ready.

This is true for the mindset of running them until they puke.mindless drilling doesn't provide any value for their fitness or conditioning because anyone can make a kid tired.This is a key indicator of overworking and leads to overtraining.

Adults may be discouraged if they don't understand programming for sports and fitness for youth.That's not correct.